Fifteenth week



14 November 2017
Assistance exercises
Cable crossover flys
3x8x15kg
Dumbbell incline press
3x12x10kg
Concentration curl
3x10x7.5kg
Lat pulldown
3x8x40kg
Seated cable row
3x8x40kg

Today overhead press was terrible, it seems like 4 reps is the most I can do with 40kg...
My rest and diet hasn't been good in the past week so that might've affected it.

Increased my lat pull down and cable row weight back to 40kg, it feels heavier than the last time I did it.
I think I might've cut too much and ended up losing muscle.....

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15 November 2017
Assistance exercises
Cable crunches
3x12/12/16x60kg
Calves raises with smith machine
3x12x60kg

Deloaded my squat by 5kg today, it still feels kinda heavy lol....
But this time I managed to do 2 rep squat with minimum knee shaking.

I tried to do cable crunch with a new cable machine that has weight more than 60kg but something is not right about the weight.
It feels easy to do even when I put it at 70kg so I just went back to the old machine and do the same weight with more reps.

No time for abs wheel rollout...

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19 November 2017
Assistance exercises
Dumbbell lateral raise
3x12x7.5kg (Each side)
Seated face pull
3x10x30kg
Tricep dip
3x8
Tricep pushdown
3x8x20kg

Finally, 3 reps for bench today.
Time for 65kg next time!

Started to get a hang of tricep dip, balance is still kinda awkward at the bottom when I leaned forward but I managed to get 8 reps today.

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20 November 2017
Assistance exercises
Pull up
3x3
Yates Row
3x8x45kg
Weight crunches
3x18x20kg

Can't do 2 reps on my deadlift today.
The bar I was using was bent and the sleeves were stuck so it affects my grip and I cannot hold it for 2 reps.
I tried to reset my whole setup but it's still the same...
Better luck with a better bar next time....

No time for wood chopper....

This post has been edited by RyoKenzaki: Nov 28 2017, 05:31 PM

Sixteenth week



21 November 2017
Assistance exercises
Cable crossover flys
3x8x15kg
Dumbbell incline press
3x12x10kg
Concentration curl
3x10x7.5kg
Lat pulldown
3x8x40kg
Seated cable row
3x8x40kg

Overhead press was disappointing today.
I thought maybe I can do 5 reps but ended up worst than the previous session with only 3 reps each set.
Might be due to the shorter rest in between sets.
Off for deload next week, oh well...

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22 November 2017
Assistance exercises
Cable crunches
3x16x60kg
Abs wheel rollout
3x8
Calves raises with smith machine
3x12x60kg

One rep for squat today, might be able to push for another rep but if I do so my knee will shake like last time for sure so I just settle down with one rep.

Abs wheel rollout still feels weird.
I don't feel much on my abs, not sure what's wrong.
Will do more research on it.

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23 November 2017
Assistance exercises
Dumbbell lateral raise
3x12x7.5kg (Each side)
Seated face pull
3x10x30kg
Tricep dip
3x8
Tricep pushdown
3x8x20kg

Today I set up my bench press on the power rack with safety pin for the first time.
About time to use the safety pin since I am always benching alone...
Was able to bench one time on my heavy set and the next set feels more difficult than the heavy set so I failed one rep on the fifth set.

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27 November 2017
Assistance exercises
Pull up
3x3
Bent over row
3x8x45kg
Weight crunches
3x18x20kg
Wood chopper
3x12x25kg

Was able to do 2 reps for deadlift today as I wasn't using a faulty bar like I did last week...
I'm so not looking forward for my sumo deadlift next week though...
Switched Yates Row to normal bent over row as I feel more natural doing it...

Seventeenth week



11 December 2017
Assistance exercises
Pec fly machine
3x8x40kg
Dumbbell incline press
3x12x10kg
Concentration curl
3x10x7.5kg
Lat pulldown
3x8x40kg
Seated cable row
3x8x40kg

Finally back to the gym after taking 2 weeks off.
The first week was to give myself sufficient rest for my viper challenge and the other week was due to injury I sustained from the run.....

Muscle size really started to shrink after 2 weeks I guess, the weight feels heavy like shit even though I didn't even increase the weight...

Was only able to do 2 reps for my bench press at 55kg, that's very very weak.
Needless to say, I failed the subsequent sets as well.

Failed my overhead press too even though it's a deload.
This week gonna be rough, gotta push myself harder.

The last 2 reps of my pec fly machine were really terrible too, looks like my chest need some extra work...

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12 December 2017
Assistance exercises
Cable crunches
3x16x60kg
Weight crunches
3x18x20kg
Calves raises with smith machine
3x12x60kg

I deloaded everything today, I think this is necessary to give my body sufficient time to readjust to the intensity.

Everything still feels pretty tiring like the usual weight.
Sumo deadlift was especially tiring.
I had to take a few minute rest just sitting there after my sumo deadlift before continuing with my accessories workout.

I forgot to bring my abs wheel so today I do weighted crunches instead.

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14 December 2017
Assistance exercises
Dumbbell lateral raise
3x12x7.5kg (Each side)
Seated face pull
3x10x30kg
Tricep dip
3x8
Tricep pushdown
3x8/8/16x20kg

At least I can still do 2 reps for 60kg today, although I'm kinda grinding the second rep...

Managed to do 16 reps for my tricep push down, I think I can add weight next time.

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17 December 2017
Assistance exercises
Pull up
3x3
Bent over row
3x8x45kg
Wood chopper
3x12x25kg

Don't have enough time to do abs wheel today...
Other than that, everything is pretty smooth

Hey Ryo my man, you've trained for close to a year now, without much major breaks in between. For that, I think you deserve major praise. Congratulations! Consistency truly is key and you've been able to keep going despite facing setbacks here and there. Keep it up!

I hope you keep up at it and keep logging in your journal here, because I lurk and read every post of yours. Happy new years and may 2018 bring you even more gains.

Thanks, bro! I really need that!
It's been almost a year but I still didn't see much progress in myself especially in front the mirror....
I've been feeling quite unmotivated especially during these few months cause I became jobless but I will keep going.
Next year gonna be a good year, I have a solid plan for it and I will make it work.
Next year I will look back my journal and be awe with myself with the progress I made!
I will strive harder in 2018

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:26 PM

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:25 PM

Thank you, the first post need some update though haha!

Haha, yeah. I really didn't like being called a "vagina with sand in it". So I stopped being active and just lurk. Besides, I can hold myself accountable now, logging online didn't benefit me that much anymore, so it wasn't worth the extra effort of typing it out every 2 days or so.

I log with pen and paper for detailed logging now as well as excel spreadsheet for program logging.

That's the spirit. Looking forward to your future entries.

Eighteenth week



19 December 2017
Assistance exercises
Cable crossover flys
3x8x15kg
Dumbbell incline press
3x12x10kg
Concentration curl
3x10x7.5kg
Lat pulldown
3x8x40kg
Seated cable row
3x8x40kg

Still can't do 4 reps for 55kg bench press.
Suspect that it's because of the bar that I'm using is heavier than those I usually used (This is the same bar as last week first bench press day)
When I first arrived, the bar on the bench was bent so I changed it with this one and I noticed that this one is heavier than the bent one or the other bar in the gym.
Even so, I can usually at least get 4reps on 55kg with it...
Well, at least it's still one rep more than the previous session.

Overhead press was slightly better but I couldn't maintain the momentum.
Was aiming to get one rep more than the previous session in every sets that I failed but failed on the last 2 sets.
Looks like I'm going to deload again.
At this rate, I will never be able to bench press one plate anytime soon.....

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20 December 2017
Assistance exercises
Cable crunches
3x16x60kg
Abs wheel rollout
3x8
Calves raises with smith machine
3x12x65kg

Nothing much to say in this session, manage to do 2 reps for my squat.
Will increase weight next session.

Nineteenth week



27 December 2017
Assistance exercises
Cable crossover flys
3x8x15kg
Dumbbell incline press
3x12x10kg
Concentration curl
3x10x10kg
Seated cable row
3x8x40kg

Managed to complete my bench press sets today.
I was using the other bar so...
Yup, it's definitely the bar...
The heavier bar might be the real 20kg Olympic bar while the others I used up until now are below that...
Either way, I'm still gonna log it as 20kg as I had been using the supposedly lighter one all this time.

I still fail on my last set of overhead...
Should've taken more rest...

Added 2.5kg for my concentration curl, damn, it's tough AF.

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29 December 2017
Assistance exercises
Cable crunches
3x16x60kg
Captain chair leg raises
3x12
Calves raises with smith machine
3x12x65kg

Managed to do 2 reps for 92.5kg today but I'm not satisfied with the depth so I gonna repeat it again until I can squat lower than parallel.

I did captain chair legs raises instead of abs wheel rollout because I really can't feel my abs being engaged at all in abs wheel so I don't want to waste any more time correcting my form when I can just go ahead with another exercise.

Squat 92.5KG

It's a shame that I can only go to the gym twice on the previous 2 weeks....
Gotten some freelance job and family/ friend gathering to attend.
Hope to be more consistent in 2018

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:30 PM

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:30 PM

No issue. I once injured my left wrist during bench press (I think) but it had fully recovered

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:27 PM

Hey, sorry man...
3 weeks worth of entry haven't key in yet...
I'm not in a good condition lately, full of stress due to unemployment.
Workout, diet and sleep time hasn't been consistent and all.
I will update it tonight while I try to fix my problem IRL.

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:27 PM

Twentieth week



1 January 2018
Assistance exercises
Cable crossover flys
3x8x15kg
Dumbbell incline press
3x12x10kg
Concentration curl
3x10x10kg
Lat pulldown
3x8x40kg
Seated cable row
2x8x40kg

Bench press feeling lighter this time, I guess I'm starting to make progress again.
Hopefully will be able to get 2 reps on my heavy bench day later this week.

OHP is still failing, it does feel easier when I tried to use a wider grip but for some reason, I still failed the last set...
I guess it's time to deload again next week....

The last 2 reps of my concentration curl was done by some assisting with my other hand...
I think 10kg is still a little too much for me to handle but I will continue with the same weight until I can do all of the reps with ease and without assistant.

The gym turn off the light at 11:40!
I am not done with my final exercise yet!
I know it's new year but come on, wtf.

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2 January 2018
Assistance exercises
Cable crunches
3x16x60kg
Weighted decline sit ups
3x12/12/8x5kg
Captain chair leg raises
3x12
Calves raises with smith machine
3x12x65kg
Standing barbell curl
3x10x15kg

Today I managed to do 2 reps for my squat with good depth.
Was initially planning for one rep only but I still have some fuel left so decided to grind for another rep.
Looks like I can finally make progress.

I skipped doing sumo deadlift cause I have this persistent headache.
Sometimes while doing sumo, I will feel light-headed so I don't feel safe doing it with my headache.
Better be safe than sorry.

I did some extra accessory work with the extra times I have.
Weighted decline sit-ups being one of it.
At first, I was holding the weight in front my chest and then on the second set I tried hugging the weight close to my chest and boy, it was so much harder to do.
I struggle to complete the set.
I can only do 8 reps on the last set.
I guess I will add this to my routine next time and only do 8 reps for the time being.

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4 January 2018
Assistance exercises
Dumbbell lateral raise
3x12x7.5kg (Each side)
Seated face pull
3x10x30kg
Tricep dip
3x8
Tricep pushdown
3x8x25kg

Not even a single rep on my bench press heavy set today.
Was so unsatisfied that I attempted it again after resting for 5 mins only to fail again.
Guess today isn't a good day...
Haven't been sleeping well yesterday night so that might be the cause.

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8 January 2018
Assistance exercises
Pull up
3x3
Bent over row
3x8x45kg
Weight crunches
3x18x20kg
Wood chopper
3x12x30kg

I just recovered from a 2 days fever and still wasn't feeling very well today.
Despite that, I was still able to grind 2 reps on my deadlift with ease.
Could've done one more rep but grip wasn't holding too well.

Increased 5kg on my wood chopper, it was amazing!
My oblique are sore as hell after each set!